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Learn 2 Lift + Underground Strength Coach Cert • Zach Even-Esh

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Tip: Two Backside Exercises You Should Be Doing | T Nation

Your posterior chain is the musculature on the back side of your body from the neck to the Achilles. With all the time we spend sitting, and all the time we lifters spend pushing, the posterior chain needs more attention than you're likely giving it. There are two specific posterior chain exercises that you probably aren't doing, or at least aren't doing enough:

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Train Hard, Get Hurt, Keep Making Gains | T Nation

This might seem like a minor distinction, but it really isn't. Imagine that squatting has been iffy lately due to low back pain, and you're scheduled to squat today. If you don't have a plan B already programmed and sure enough your low back starts bitching at you when you start squatting, you're likely to make bad decisions out of sheer frustration. For example, you might just forge ahead despite the pain, or you might become exasperated and just leave the gym.

The Top 3 Mobility Exercises for Lifters | T Nation

The problem? They're often functionally shortened and weakened as a result of our chronic daily positions and not experiencing mobility through a full range of motion. Luckily the lateral lunge will help you learn how to use the adductors through extended ranges of motion to stabilize the hips, pelvis, and lumbar spine as a unit. Once you master the lateral lunge with pristine stability and unlocked mobility, add the rotational component through the thoracic cage and shoulders.

Tip: Do You Meet These 5 Fitness Standards? | T Nation

Can you do all five of these things? You should be able to. Check the list.

Tip: One Exercise for Triceps and Abs | T Nation

Two birds, one stone. Two muscle groups, one exercise. Check this out and give it a shot.

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The Best Full-Body Summer Workout Plan

You will keep the weight on the lighter side, and execute more reps so that you do not over-train or fatigue your body to where you can't finish each set. You should incorporate a variety of techniques into your workout routine and superset smaller exercises that can be done with the H.I.T. principles but you don't train the WHOLE body in one workout setting for this routine. You will stick to 1 or 2 muscle groups and train them in accordance with a planned resistance training schedule as follows.


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10 exercises to develop the best pecs in the gym

"If you currently work out 3 days a week, you can hit your chest every workout," Perry says. "The goal," he adds, "is to hit your pecs just enough so you can recover in time for your next workout." The sweet spot is a total of 5 sets with a compound movement. (You can also consider adding a finisher after each workout such as a few sets of cable crossovers, pec deck, pushups, wide-grip dips, or racked kettlebell carries to failure—more on those in the slides that follow.) Perry suggests aiming for 5x12 reps of a compound chest move—like a bench press variation—first when you're adding them to a full-body routine (you may only get to five reps on the last set which is fine); if you're trying to build a bigger chest, you want to hit these muscles when you're fresh to see the fastest results and biggest impact.

Tip: Do the One-Arm Bench Hybrid | T Nation

Me? I'm pretty much in the meat and potatoes group, but I'm always happy to experiment with different exercises, even core exercises. Case in point, I found that spine specialist Stuart McGill's modified one-arm dumbbell bench press to be particularly satisfying, and when I combined it with T Nation contributor Joel Seedman's "head-off" chest press, I found a valuable movement that I can incorporate into my routine regularly without feeling like it was a horrible waste of time.

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A great example of this is using Carnipure as the source of l-carnitine. Other forms of carnitine are very popular in supplements, but usually that is because they are less expensive to incorporate. L-Carnitine L-Tartrate found in carnipure however is the only form of carnitine demonstrated to support recovery, decrease muscle soreness, support performance, and increase androgen receptor density in muscle cells*. Is it more expensive than some other forms of Carnitine? Yes. Could we ‘get by’ on some of our claims using other forms of carnitine that were not used in clinical research? Absolutely. Would we feel good about it? Absolutely not. That’s why in every Carbon product you will only find the highest quality, clinically backed ingredients, so that you can be sure that you are getting the most effective, science based, products on the market*.

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Gut Check: How To Get The Most Out Of Your Probiotic

Standing in front of an array of probiotic supplements is sometimes like being handed a 10-page menu at dinner. If the array of options feels overwhelming, here's your shopping cheat sheet.

Tip: Fight Colon Cancer With This Food | T Nation

Food is a lot like drugs. The right kind can add years to your life and add life to your years. The wrong kind can suck the life-force out of you faster than your succubus of an ex girlfriend. A new study shows us just how powerful good food can be.

Tip: 4 Extended Set Techniques for Size Gains | T Nation

Stopping a set short leaves potential growth on the table. You may have nothing left to give at that weight or with that exercise, but that doesn't mean your set has to be over. That's where extended sets come in. Just don't overdo it with these techniques. Using them on the last set of an exercise is enough.

The 10 Most Common Sex Mistakes

There are a number of things that can go wrong the first time you're in bed with a new partner, and most consenting adults understand that. There's a lot to feel out about another person before reaching the right comfort level and sexual rhythm. Any awkward post-sex vibes that you project will make her uneasy as well, so you're better off relaxing and basking in the glow, bro.

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Alternative Programs for a Basketball Player

CT has mentioned that he only programs plyometrics for about 6 weeks leading up to the start of actual practice. Once you start doing a bunch of jumping at practice you don't really need to keep up the plyo's. It could actually be too much volume or you might just end up wasting your time since more is not always better. I think it'd be a good idea to run your jumping program for 4-6 weeks and then stop for awhile (as long as you're still playing/practicing basketball). Run the program again about 6 weeks out from the official start of practice so you're "peaking" when the season officially starts.

Prevent Training Injuries

Weightlifting sports such as bodybuilding, powerlifting, strongman, and Olympic lifting are characterized by heavy loads, repetitive motions, and relatively frequent high-intensity training sessions. Common chronic injuries include rotator cuff and kneecap tendinopathies as well as stress fractures to the vertebrae and upper extremities (that is, forearm splints). Nerve injuries are also common. Bodybuilding differs somewhat from powerlifting and Olympic lifting in that the weight loads are more moderate and the volume somewhat higher. This study attempted to determine the types and frequency of injuries among elite and competitive bodybuilders.

Maximize Your "X Frame"

This is truly an excellent question that all aspiring classic physique athletes should be asking. You are correct when you say that an X frame is vital for this division and thus needs to be addressed when planning every training session. Building a physique along the lines of a Frank Zane or Lee Labrada takes a combination of favorable genetics and meticulously planned workouts based around movements that help create width, shape, symmetry, proportion, and just the right amount of mass. Here is a list that should help keep you on track toward your goal.

1650+ Raw Total Drug Free 181 Class

Well worked block pulls up to 740 from 3" blocks. I'll let you guys give me your opinions I'll post a video probably tomorrow. I have my opinion on it but want to get some others. Some of my buddy's have me about on the first single (they always do so don't know if they were just messing with me) so I pulled a second single. There was downward travel just looking foyer opinion on lock out and whether I should consider it a training Max. Followed it up with paused squats some machine rows, pull ups and hip flexor work.

FLEX-Approved Cheat Sheet

The safest way to cheat is to add some sway to a movement by enlisting your legs and lower back. Therefore, cheating is best applied to standing shoulder, biceps, and triceps exercises. You can also add some extra lower-back movement to the end of sets of rows and pulldowns. As for chest, abs, and legs, every exercise for these body parts should be performed strictly. There’s just no safe way to cheat them. Bouncing the bar off your chest during bench presses or springing your hamstrings off your calves at the bottom of hack squats are two examples of misguided cheating that merely increase the odds of tears and sprains. That said, you can alter some exercises to make them easier. For example, you can turn dumbbell flyes into presses after reaching failure on the flyes. This isn’t precisely cheating, however, because both the flyes and presses should be performed strictly.

Five Workouts That Build Muscle and Mass Fast

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Arnold Schwarzenegger: Power of the Pyramid

Don’t give your muscles the same reps and weight every set — make ’em work!

First Time Competitor. Bulk or Cut?

I would like to be bigger but not Mr. Olympia big, more of a classic physique look (something like Steve Cook is my ultimate goal) at around 185 lbs. I am 5'11 and currently around 185 but want my body composition to change. I have been in a calorie deficit for a while now and dropped from around 205 to my current state in about 2 months. I have always been a "huskier" kid and never really had that lean look so I would consider myself more of a mesomorph with some endomorph thrown in.

Brick Wall Abdominals

This is an issue I also faced early in my competitive career. While I never had a problem bringing my body fat down to the low single digits and also purging just about all my subcutaneous water, my abs never had any real “pop.” After hearing this from several judges (as part of their critiques of my physique), I knew it was time to reevaluate my abs training program. Following some serious thought, I realized I was not training my abdominals in the same manner as other muscle groups, and that had to change! Within a year my abs went through a major metamorphosis, and the following points are the reasons why:

2 Day Programming Help

Jim, what is your recommendation for a basic program for someone looking to train 2 days per week? As background, I played college football and have been training regularly for over 20 years (I’m 37). I’ve had a number of significant injuries over the years (back surgery, ankle surgeries, shoulder surgery) and therefore ongoing injury prevention is key. I also have to balance time between work and family, which is why 2 days works best for me. You have provided so many great programming options recently, I am having a hard time settling on a program. I tend to overthink things and would love your opinion on a solid long-term programming option. Thanks – your new book is great!

Tweak Your Protein Timing for Maximum Gains

Research has shown that the timing of protein intake can have a significant effect on your gains. In short, you want amino acid levels to peak in your bloodstream when blood flow and nutrient uptake in muscle tissue are maximized. Blood flow and nutrient uptake in muscle tissue are at their highest during your workout, when you’re feeling the muscle pump. Sounds simple enough, right? Well, it’d be a lot simpler if all protein foods were digested and absorbed at the same rate. In other words, it’s hard to time “peak amino acid levels” if you don’t know how long your last protein meal takes to peak.

A Triple-Dose of Creatine Benefits

Not only will creatine help you pump out more reps at the end of a set, but it can also help reduce your rest time between sets. Creatine is essentially the major energy substrate your muscles use for sets under 15 reps. More creatine means more quick energy available for a set and less reliance on muscle glycogen for energy. Muscle glycogen breakdown leads to lactic acid production, which fatigues the muscle. If there is less lactic acid to buffer, then the muscle is recharged and ready to go sooner. This is one reason why you can do more reps with a given weight and recover faster between sets.

3 Exercises to Build a Wide Back Fast

Barbell rows are the primary mass builder and for good reason: My style of doing the movement ties into all areas of the back. I take an overhand grip on the bar — my hands are a little less than shoulder-width apart — and adopt a position in which my body is at a 70-degree angle to the floor. Most bodybuilders do barbell rows with their bodies parallel to the floor, pulling the bar into the chest. But if you want to hit the bulk of the lats and lift with max weight, align your upper body at a 70-degree angle and pull the bar up off the floor and lift it to the waist.

Sagittarius Horoscope for Friday, June 2, 2017

Friday, June 2, 2017 - You know something big is coming up over the horizon and you can feel the excitement in your bones. But you don't want to be distracted from achieving your long-term goals while ambitious Saturn is still visiting your sign. Nevertheless, you're eager to break the bonds of responsibility that prevent you from making your move. It's a dance between impulsive and compulsive behavior now, with you vacillating between these two modalities. Forget about making a final decision today. Simply play the waiting game and keep in rhythm until the music stops.

The Shocking Truth About Decline Bench Presses

Because of the structure of the pectoralis muscle, it can and should be trained at a variety of angles. When having to choose between incline or decline presses, be mindful that because the upper pecs are engaged during both incline and decline bench positions, while the lower pecs are only engaged during decline pressing, incline bench should not serve as the sole pec movement if full pec development is the goal. – FLEX

Get a Grip

“You can lift only as much as you can hold,” wrote Franco Columbu in his book Weight Training and Bodybuilding . For Columbu and hardcore trainers of his ilk, accessories like straps are a big no-no. For them, hand and wrist strength are as vital to a strength trainer’s overall makeup as leg or back strength. Assisting one’s grip is akin to having a spotter assist each rep of every set of bench presses. Besides, if elite powerlifters can pull a 1,000-pound barbell off a power rack with a double overhand grip and no straps, you can certainly build enough strength in your hands to get through a back workout without a pair.

Lower-Back-Attack Workout

The musculature of the lower back is made up of the erector spinea muscles, also called spinal erectors. These are the muscles that meet the origin of the lats to create the “Christmas tree” shape at the lower back when doing a rear lat spread. The spinal erectors are also part of your core muscle groups and are actively involved in many exercises as either primary movers and/or stabilizers. The most effective and safest movement to train the low back is the hyperextension. When doing so, it is important to stabilize and immobilize the hips to reduce the involvement of the hamstrings. I consider hyperextensions to be safer than other low-back movements such as deadlifts because the compression forces on the lumbar spine are greatly reduced while doing hyperextensions. Warming up the low back with hyperextensions is a good idea, but actual training of the low back should be done last in a workout when other exercises involving the low back have been completed.

The "Ultra Set" Method

When an athlete reaches a training slump, it’s tempting to go back to the workouts that enabled them to make the best gains early on, but they are forgetting that those methods worked so well largely because they were at a much lower level of conditioning. Consider that an absolute beginner could make progress doing just one set of eight exercises twice a week, but that volume of training is too low for an advanced athlete. In fact, such a workout may not be enough to even maintain one’s current level of muscle mass.

41 Shawn Ray

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How to lose your gut in 10 days

If your goal is to burn fat, intervals better be part of your program. Besides being a quick method to getting in a great workout, intervals are extremely effective for transforming your physique. By incorporating intense periods of work with short recovery segments, intervals allow you to keep the workout intensity high while still maintaining form. The magic of high-intensity interval training lies in its ability to keep you burning fat even after you leave the gym. In short, your body isn’t able to bring in enough oxygen during periods of hard work. Therefore, you accumulate a “debt” of oxygen that must be repaid post-workout in order to get back to normal. The result: Your metabolism is revved for hours after you leave the gym. Trainers refer to this phenomena as excess post-exercise oxygen consumption.

The Mechanics of Shoulder Training

Raises, or "laterals",” are isolation exercises, as they involve only the shoulder joint and no other muscles than the deltoids. Laterals are excellent for working and shaping the individual heads of the deltoids and can be done (more or less) to the front, side and rear to stress specific areas of the shoulder muscles. The following are some examples of the different kinds of shoulder exercises, and suggestions as to how to do them most effectively. There are additional alternatives but these descriptions cover the basics. Just remember, no matter the particular movement, try to be conscious of what the shoulder joint is doing, concentrate on feeling the rotation involved and keep the exercises mechanically correct to avoid limiting the effectiveness of your shoulder training. It takes a certain amount of skill to isolate the deltoids as a group and even more technique to target individual deltoid heads.

Dwayne Johnson on Twitter

Dream it. Risk it. Build it. And they will come. We’re BACK with a BRAND NEW season of @BallersHBO Sunday July 23 on @HBO . #BALLERS

My Quest for a 315 Bench Press

  Rather, my focus has been on being healthy, not having a stroke, and letting all of the injuries I have accrued heal up. I also had a goal of being able to do things with my son. That was more important to me than anything else. For a while, I could do almost nothing with him. No tossing a ball around, no playing outside, only sitting around the house with ice all over me.

46 on Twitter

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Weekly Twitter Giveaway Terms And Conditions

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Chris Cornell - The Promise (Lyric Video)

“The Promise” is available now. All proceeds will be donated to The International Rescue Committee. iTunes: Apple Music: Spotify: Follow Chris Cornell: The Promise Lyrics If I had nothing to my name But photographs of you Rescued from the flames That is all I would ever need As long as I can read What's written on your face The strength that shines Behind your eyes The hope and light That will never die And one promise you made one promise that always remains No matter the price A promise to survive Persevere and thrive As we've always done And you said "The poison in a kiss Is the lie upon the lips" Truer words were never shared When I feel Like lies are all I hear I pull my memories near The one thing they can't take And one promise you made one promise that always remains No matter the price A promise to survive Persevere and thrive As you’ve always done The books still open on the table The bells still ringing in the air The dreams still clinging to the pillow The songs still singing in a prayer Now my soul Is stretching through the roots To memories of you Back through time and space To carry home the faces and the names And these photographs of you Rescued from the flames And one promise you made one promise that always remains No matter the price A promise to survive Persevere and thrive And dare to rise once more A promise to survive Persevere and thrive And fill the world with life As we've always done http://vevo.

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Let's get down to the business of big-time bicep growth. Here's what you really need to know when building your split, selecting exercises, and choosing weight. Do it right for results that speak for themselves!

15 Muscle-Building Finishers for Every Body Part

Building a proportional, symmetrical, and muscular physique requires attention to every detail. Every body part needs to be pushed to the limit, flushed with blood, in order to induce hypertrophy and build muscle. The end of your workout is a great time to empty the tank and having quality programming readily available helps you stay on course once you’ve reached the proverbial “gym autopilot.” Not to worry, these 15 muscle-building finishers will ensure you leave the gym with an intense pump wherever you need it. Try these workout 15 workout finishers to build muscle and burn fat fast.

51 15 best and worst wireless workout headphones of spring 2017
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